Reaching your daily protein target is an essential part of maintaining a balanced and healthy diet, especially if you are looking to...

Staying hydrated is one of the most important things you can do to help keep yourself safe and healthy. And although it sounds so simple to drink more water, between regularly participating in a sweat session, living in a warm climate, and simply being too busy to remember to drink, hydration can fall to the wayside. So, how do you drink more water and make sure you are getting the right electrolytes? What Are Electrolytes? You may have heard the term electrolytes tossed arou

Over the next couple of months, you will potentially eat out more, be traveling, and enjoying cookouts with family and friends. Which I am all for!! It is the best part of summertime. But so many women come to me in August feeling horrible and guilty. They are frustrated that they let their nutrition totally "slide" all summer long. So to help you avoid that feeling, I want to talk about how we can make eating healthy simple this summer. So you still feel energized, fuel y

While sure, a “quick-fix,” such as a weight loss injectable or a fad diet, may provide you with a faster result, there are so many...

With more than a third of the United States’ population considered obese and diseases like Type II diabetes, heart disease and cancer becoming the most predatory killers among adults, people should be and are taking a good hard look at what goes into their bodies. Unfortunately, so are companies who create junk food. As the market trends towards “healthier” foods, companies that create products that are in no way, shape or form healthy are trying to find a place for their pro

"Your strongest muscle is your mind. Train it well." (anonymous) "BRIGHTEST SELF" A transformation where you aim to be emotionally and...

When it comes to staying young, vibrant, and healthy… age is just a number! The real secret to maintaining our youth is not really so...

Hello May! I can't believe I am saying that. I swear, every year the time goes faster and faster. Which really makes me reflect on how time is truly a finite resource. This post is a note of encouragement and information for us women - as moms, as wives, as leaders, as bosses, as friends, as life jugglers. May is Women's Health Month, and in honor of all our strength, resilience, and daily multitasking magic, here are 5 fast facts that matter (and might just change your

You’ve likely heard that eating whole foods is one of the best ways to support your health and overall well-being, but why? And what does...

When it comes to getting toned and building lean muscle, adequate protein intake is essential. Required for tissue growth and repair and the main component of muscles, protein serves as a crucial ingredient in any muscle-building journey! Yet, when talking about muscle growth, there’s a common misconception that consuming protein-rich foods will make you bulk up. However, there’s so much more to the equation! In reality, achieving a bulky physique is hard — it typically requi

When the weather starts to warm up and the flowers start to bloom, it can only mean one thing — springtime has arrived. And when it comes to food choices, it's time to be taking full advantage of the seasonal spring offerings. So if you’re ready to say goodbye to winter comfort food and bring a serving of sunshine onto our plate, you’ve come to the right place! Ahead, I'll be sharing the best light and flavorful, healthy foods for spring that are just as tasty as they are hea

Between busy lifestyles and the temptation of endless convenience food options, it’s all too easy to turn to quick, easy-to-throw-together meals. Sure, these meals may satisfy your cravings in that moment. However, they often leave you feeling hungry soon after. And the thing is, while these meals could be less healthy options, they could also be seemingly healthy meals like fruit smoothies, plain oatmeal bowls, and even salads. It’s not that these meals should be avoided. Ra

**Make sure to scroll to the bottom for links to courses/products/services/events. Protein overnight oats are incredibly easy to make and a great way to get an easy breakfast. My favorite aspect of this well-loved breakfast food is how easy it is to customize. You can make overnight oats in any way your heart desires. Are Overnight Oats Actually Healthy? Absolutely! Overnight oats can be incredibly good for you as long as you use a balanced collection of ingredients. How Do

Cottage cheese has been all the rage this year, and as a personal trainer striving to get more protein in my own diet, I can get behind this trend. I love how versatile cottage cheese is — you can eat it plain, mix it into eggs for breakfast, or add it to pasta sauce for a protein-packed dinner. So I’ve rounded up my favorite high protein cottage cheese recipes. I do my best to keep nutrition simple by striving for protein and produce at every meal, and cottage cheese has bee

Springtime is here, and while most people are concerned with eliminating the cob webs and dust bunnies that have accumulated in their...

Did you know that we lose approximately 3–8% of our muscle mass per decade after age 30? This age-related decline , known as sarcopenia...

I know what you might be thinking..."a list of basic green salads? BORING." You know I would never do that to you. If we're eating greens, we're doing it in the most fun, delicious, creative ways possible. Plus, I don't enjoy eating salads all the time myself! Are you with me? Good. I have a recipe for literally every meal that packs in some sneaky green veggies and makes that recipe even more amazing. Yes, breakfast, snacks & desserts included! They're the perfect way to tr

That number on the scale: Public Enemy #1 for many people, and most of my clients come to me laser focused on lowering it. Getting fixated on weight is easy, but there are many other ways to track progress beyond the scale. **And this is the part where I encourage everyone with every fiber of my being to prioritize strength and health over a number. While the scale provides a quick snapshot, it doesn't tell the whole story of your weight loss and fitness/overall health jour

Raise your hand if mornings feel like a blur. Between getting kids ready for school, snow day rescheduling, getting to work on time, fitting in workouts... and trying to keep up with all the things , I’m guessing your routine might often seem too hectic to be purposeful about putting in the morning protein. (Which is HUGELY important in terms of having balanced blood sugar, supporting weight management, energy levels, muscle growth, and so much more.) That’s why I’m sharing

February is for chocolate, but who says indulgence has to come with a side of guilt? Let’s bridge the gap between treating yourself and treating your body like a temple. Balance, friends—it’s a thing. Check out these healthier chocolate recipes - whether it's Valentine's Day or not! Mint Chocolate Energy Balls These easy mint chocolate energy balls taste like a peppermint patty, but are a healthy little snack! These energy bites are also vegan, gluten-free and use just 7 ing